salt, how much is too much?

amymeenieminymo

I know I should be watching my salt intake since it causes water retention and so on. But I LOVE salt and certain foods just have to have salt, like my baked potatoes that I am obsessed with lately. Is it ok to be adding salt to things like this, and if so, how much is too much? Also, is sea salt any better for me?

CrystalT

I'm a salt addict, I know how you feel. I've been slowly cutting back, but I'm not where I need to be, which according to the FDA is less than 2,400 mg of sodium (about 1 tsp salt) a day.

TheMaidOfAstolat

The easiest thing to to is to cut out processed foods. I usually can keep my salt intake under 1500 with no problem. Use spices instead of salt when seasoning things.

LittleSpy

Sea salt is *no better* for you when it comes to sodium levels. I love baked potatoes too and I've started using potassium chloride instead of table salt (sodium chloride) very sparingly whenever I feel like I just have to add salt. It takes some getting used to, but I needed additional potassium in my diet anyway so it's a win on multiple levels. Potassium chloride is marketed as a "salt substitute" and is in most frozen dinners and "reduced sodium" soups.

jrbowers83

MFP has the sodium goals set as 2500 mg, but I have high blood pressure and have been advised to stay within 1500-1800, which I successfully do about 4-5 days out of the week. IDK if sea salt has less sodium, but I've heard that the flavor is stronger, so you can use less than table salt. Something I've been doing instead of salt on baked potato, is using a no-cal butter spray. I can use as much as I want, and I usually do use alot on veggies and potatoes and such cuz I'm used to eating them with salt. The butter spray (I use Parkay, but I think there's also I Can't Believe It's Not Butter) has like 5 mg of sodium in 5 sprays, so this is REALLY low for a food additive. Mrs. Dash has some really good no sodium seasoning blends too.

BTW you can track your sodium in your food diary by going to setting and adding it to your list of things to track. Hope this helps!

CrystalT

Sea salt is *no better* for you when it comes to sodium levels. I love baked potatoes too and I've started using potassium chloride instead of table salt (sodium chloride) very sparingly whenever I feel like I just have to add salt. It takes some getting used to, but I needed additional potassium in my diet anyway so it's a win on multiple levels. Potassium chloride is marketed as a "salt substitute" and is in most frozen dinners and "reduced sodium" soups.

Interesting.... Never heard thought about using potassium chloride instead of salt. Considering my blood pressure meds strip me of potassium, maybe I should check into this. Thanks!!

CrystalT

For some things, you can cut the salt out all together by using vinegar or citrus juices to add flavor instead. My favorite to use is lemon juice. My dad had been squeezing lemon juice over his frence fries for longer than I've been alive. It sounds weird, but it is actually pretty good.

pbenison

Great answer! I agree. I am not much of a "salter" but while doing extensive research to get my diet jump started, I read that diet soda and many, many other foods are high in sodium. I went into settings so I now see sodium in the list of five items displayed so I know exactly how much sodiium a food has.

I pre-plan as many meals as possible, logging them into MFP ahead of time so I can change my daily menu to fit ithe areas I have the most concern.

Good luck!